4 Standing Exercises That Flatten Menopause Belly Faster Than Crunches After 60

What exercise can change

Menopause can bring sleeplessness, hot flashes, night sweats, mood changes, fatigue and weight gain. Post-menopause may also raise the risk of cardiovascular disease, osteoporosis and metabolic slow-down. Shanna Missett Nelson, CEO and chief choreographer of Jazzercise, Inc., says the exercises can build a stronger, firmer core. She emphasizes that strengthening abdominal muscles does not selectively reduce belly fat, though body composition can still change after 60.

A broader training approach

Missett Nelson advocates combining functional movement with strength training and high-intensity intervals, particularly after menopause. She says training should encourage the body to maintain and build muscle while also challenging cardiovascular fitness.

Maintaining strength and mobility for everyday activities is also part of her approach. For support during the movements, the instructions suggest holding a sturdy chair.

Standing movement instructions

One movement begins with feet hip-width apart and hands on the hips. Keeping the right leg straight and toes forward, lift the leg out to the side as high as is comfortable.

Another starts in a stance wider than hip-width, with the toes turned slightly outward. Bend into a plié, keeping the knees aligned with the direction of the toes.

For a lateral hinge, stand in a wide stance with toes forward and hands behind the head. Bend to one side, contracting the waist between the ribs and hip bones, then use the core to control the return to the starting position.